Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~Aug 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Sat 8/8 Bring a Friend Day! AM Classes
~Sat 8/8 Broyoga FREE for ALL 11:15 AM
~Sat 8/15 Pull-up Progression Workshop with Coach Jeanine $20 members/$25 non-members
~Oly Class EVERY Thurs 7:00PM members FREE
This week ends our strength cycle with max lifts on M/W/F
Week at a Glance:
Mon, 8/3- Backsquat 1RM/FT
Tue, 8/4- FT
Wed, 8/5- Shoulder Press 1RM/15 AMRAP
Thur, 8/6- Hybrid Training
Fri, 8/7- Deadlift 1RM/4 Sets x 2:00 on/1:00 off
Sat, 8/8- Partner WOD, BRING A FRIEND DAY AM Classes, Broyoga 11:15
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – CrossFit
Shoulder Press
(30) A/B Clock
(12) Shoulder Press – 1 RM
Perform warm up sets recommend 5×50%, 5×60%, 3×70%, 2×80%, then 1, 1… to find 1 RM
3:00 Transition into…
S2O, Dubs and Machines (AMRAP – Rounds & Reps)
(15) AMRAP
C-
2-4-6-8-…
S2O 155/105
50 Dubs
12/9 Cal Echo
Rx-
S2O 135/95
250/200 M Row
P-
S2O 95/65 +/-
single unders
500/400 Bike Erg
Modifications: S2O – use DB’s, lightne the load
Dubs- ski 5 cals